In A Nutshell
EXERCISE – a helpful approach
1. Is working out in the morning better for you?
You should exercise at a time that suits you and your body. There’s no evidence to suggest
that an early morning workout is better for you, but some people are just more efficient at this
time. You’ll get results regardless of the time of day, as long as it works for you.
Remember in the first hour of waking our brains don’t work our bodies so efficiently, so go
Physiotherapy and Whiplash
Whiplash is a common injury in which the soft tissues in the neck are sprained as a result of the body being moved backwards and forwards by an unexpected strong impact. Symptoms often include stiffness in the neck and back of the head, and headaches. Some people also feel pain in the shoulder, between the shoulder blades, or temporary dizziness.
Functional Fitness @ Walnut Grove Studio
We are pleased to be involved with Jo Gallagher with our new Studio –
Functional Fitness @ Walnut Grove Studio,
Unit 10 Kestrel Court,
The Gym studio has been set up using the latest equipment and training techniques.
There are 1-2-1 Personal Training sessions available, 25 minute workouts, Boot Camp and Suspension Training sessions.
Sessions can be booked on line (once you are registered).
Jo offers a monthly membership or there is PAYG available.
Although born in Liverpool, Jo feels like a Portishead person having lived here for over twenty years.
Jo has run competitively for many years and originally came to Walnut Grove as a patient. She discovered how Suspension Training improved her own fitness and decided to train as an instructor so that she could help others.
Jo has a particular interest in using her knowledge to rehabilitate people, helping those overcome injuries and mobility problems.
Functional Fitness @ Walnut Grove Studio
Jo will still be available at Walnut Grove Clinic for her Suspension class on Tuesday at 11:30 followed by 3×1 hour 1-2-1 sessions and also for 1-2-1 session on Friday morning at 11:30 and 12:30.
Are you making a resolution for 2018?
Warning: More than half of all resolutions fail, but this year, they don’t have to be yours.
Identify the right resolution to improve your life, create a plan on how to reach it, and become part of the small group of people that successfully achieve their goal.
Pick the Right Resolution.
You’ll give yourself your best shot at success if you set a goal that’s doable — and meaningful too.
If it’s improving your fitness, starting a new exercise regime, giving up smoking, losing weight or just improving your wellbeing, to name but a few.
The difference between an Osteopath and a Chiropractor
This is probably one of the most commonly asked questions in the clinic and answering it from an osteopath’s perspective is likely to be contentious in the eyes of a chiropractor and vice-versa. However, the general consensus is that whilst they are similar in many respects, there are subtle differences between osteopathy and chiropractic approaches.
Both share a common history and philosophy which set them apart from the more traditional allopathic fields of medicine.
The primary objectives of both osteopathy and chiropractic are most frequently the relief of aches and pains in the body.
Both treat more than just spinal, joint and soft tissue injuries.
Both work on the nervous system and blood supply in order to influence all the bodily systems. This makes them capable of alleviating the symptoms of many diagnosed medical conditions such as circulatory problems, digestive disorders and migraine prevention to name a few.
In diagnosing patients, osteopaths and chiropractors both use observation, touch and treat patients not the conditions.
The founder of osteopathy, Andrew Taylor Still taught the founder of chiropractic, Daniel David Palmer.
Chiropractors tend to focus mainly (but not exclusively) on the alignment of the spine as the primary means to relieve pain by preventing any compromise of the nervous system, whereas osteopaths look at the body as a whole and help improve its function by correcting the overall structure.
Osteopaths treat a broader range of functional problems, including issues such as circulatory and digestive system disorders.
Chiropractors use more diagnostic procedures such as X-rays, whereas Osteopaths place more emphasis on physical examination, and will generally refer patients on for more diagnostic procedures if required.
Osteopaths tend to use a greater variety of techniques to influence the body’s own innate healing system such as muscle and soft tissue work, joint articulation and manipulation, whereas chiropractors use a wider number of techniques for the “adjustment” on the vertebrae, similar to osteopathic manipulation, to facilitate optimal nerve transition.
Chiropractic appointments tend to be shorter (in most cases) as they primarily focus on adjustment techniques which are quicker to carry out.
Osteopaths spend more time with their patients per visit as their approach is broader and treatments tend to be spaced out over a longer period of time.
Chiropractors tend to see patients more frequently.
Zara does it again
Some of you know, Zara is a world renowned Windsurfer and has been an international team rider for Simmer Sails for 9 years achieving major success with them including 2 world speed championship titles, 6 European speed titles, 2 world speed records and 3 times British slalom champion. Until recently she has been using RRD windsurf boards for competition but now Simmer Style have developed their own completely new range of Speed and Slalom Boards for her to use, which will suit Zara down to the ground, especially with Zara returning to the Canal in Luderitz again this November, to try and regain her world speed record.
The new Simmer slalom boards and Speed boards were put to immediate use by Zara at Weymouth Speed week. With Zara riding the new Speed Demon 43 braking the long standing harbour record 500m for the event at 32.82 knots. This combined with Zara currently achieving the women’s highest speed of 2017 on the worlds GPS rankings of 40.66 knots, gives her huge confidence going to the Luderitz world record attempt. We wish her good luck and strong winds.
Rethink Needed On Vitamin D Guidance
To download the pdf of September’s edition of ‘In A Nutshell’ click on the link below.
Focus on Dr Tong – Acupuncture & Chinese Medicine
Traditional Chinese Medicine is built on a foundation of thousands of years of Chinese medical practice that includes various forms of herbal medicine, acupuncture, massage, exercise and dietary therapy. It’s based on each individual having a certain amount of chi, or energy, and about protecting that chi and keeping the body, mind and soul balanced.
Dr Tong is qualified in both Western and Chinese Medicine. He has worked in a prominent Beijing hospital as a Consultant Neurologist and has been involved in important neurological studies at the Neurological Institute, Queens Square in London.
As Dr Tong enters the room you can’t help but notice the air of calm about him. He is gently spoken and extremely polite, you feel you could tell him anything and he would understand. He explains how looking at a patient helps him assess them, he listens, he examines and he treats.
Acupuncture is one of the treatments Dr Tong uses to restore, promote and maintain good health in his patients. He is quick to explain that there is no pain. Dr Tong has patients of all ages who he treats for a wide variety of conditions. Patients come back for many
different things during their life to see Dr Tong. From emotional disorders to aches and pains, many find Dr Tong knows exactly what to
do to restore their health. Too many people believe they have to accept aches and pains, but in many cases that is not so at all. We
are here to help and are very happy to talk to people, without any obligation, to see where we can help improve their wellbeing.
We invite people to pick up the phone, drop us a line, email or call in to see how we can help. Our door is always open.
To download the pdf of August’s edition of ‘In A Nutshell’ click on the link below.
Fennel Is A Natural Alternative To HRT
Fennel is nature’s HRT for post-menopausal women. The herb is as effective as the drug for treating all the symptoms of the menopause—and without the side-effects, a new research study has discovered.
It can counter hot flushes, sleeplessness, vaginal dryness and anxiety, and is an effective alternative to HRT (hormone replacement therapy), which has been associated with a wide range of serious side effects, including heart problems and cancer.
Researchers in Tehran discovered the powerful effects of fennel when they gave it to a group of 79 women who were all going through the menopause. They were either given a 100 mg capsule of fennel, which they took twice a day for eight weeks, or a ‘dummy’ capsule. Those who were given the fennel reported a “significant difference” in their menopausal symptoms from four weeks onwards. The symptoms didn’t return, even two weeks after stopping treatment.
Fennel has phyto-estrogenic properties, which means it includes chemicals that can counter the symptoms of the menopause. Although it’s been used before the onset of the menopause to lessen symptoms, this is the first time it’s been studied as a way of countering the worst effects of the menopause once it’s started.
To download the pdf of June’s’s edition of ‘In A Nutshell’ click on the link below.
Preparing Your Body For Summer
Summer is not too far away and it’s almost time for shorts and bathing suits. Time to prepare the body for the effects of the heat and sun. Three important steps for preparation includes exercise, eating food high in antioxidants, and drinking plenty of water.
The advantage of regular exercises not only includes weight loss, but more important is that consistent exercises results in body fat loss and development of muscle tone. When you feel fit, you start to hold yourself up, stronger and prouder. Posture improves and you just look better overall. For someone who has not been exercising regularly, simple walking can be a great way to get started!
In order for exercise to be effective, you have to do it on a regular basis; at least 3-5 days a week. When just starting out, 3 days a week of 20 minutes per walk may be plenty. As it gets easier, progression to 30 minutes a day, 5 days a week will be more effective.
Although this will only result the loss of a few pounds, the increase in your resting metabolic rate will increase with regular exercise. The higher your metabolic rate, the more calories you burn when sitting! Without even changing the way you eat, you’re already working towards some weight loss.
Foods rich in anti-oxidants help protect the skin from the harmful, oxidation effects of the sun and toxic chemicals from the hot air.
They have also been shown to help fight against heart disease, cancer and obesity. Anti-oxidants will fill you up on fewer total calories because they are high in fibre and bulk. If a person eats 5-10 servings of fruits and vegetables per day, which is the recommendation of many health organizations, they will feel fuller on fewer net calories by the end of the day. Plus, you would feel better, your hair, skin and nails would look better, and you would become more regular.
The final important step, is to increase your intake of water. Sixty percent of our body is water. Studies have shown that a diet adequate in water helps with weight loss, help moisten skin, decreases dryness, can help prevent the development of wrinkles, keeps hands and lips moist and fight heat exhaustion. A good rule to follow is to drink enough water so that your urine is clear by the afternoon. Worried about staying up all night going to the bathroom? Then drink most of your water in the first half of the day. Don’t like water? Then add a slice of lemon or orange to your water.
Now is the time to start getting ready for Summer! It is not too late.
If you start on these steps now, you will be well on your way to feeling great, looking great, and be prepared for a new you.
To download the pdf of May’s edition of ‘In A Nutshell’ click on the link below.
Are you considering a Marathon?
When training for a marathon, most people will decide simply to go out each day and run the same route around the block, and now and again, normally at the weekend, do the route twice. This is fine for building up a base stamina, and will certainly help a lot of people achieve their aim.
However, if your aim is not only to finish the run, but also to complete in a good time, then a training schedule which includes both speed and endurance training should be undertaken.
Do not over train as this is a high impact activity which can lead to a multitude of injuries, normally shin splints.
It is easy to keep fit without having to run; try rowing, cycling or swimming – anything that increases the heart rate will help keep you fit as long as it’s not stressful.
Positive thinking and a good mental attitude is one of the biggest areas that most people can improve, with little or no physical effort needed.
There is no reason why someone of average to good fitness level should not be able to run a whole marathon. Prepare both your body and mind and you will finish.
To download April’s Newsletter click on the link below.